4.2  Nutrition   <ul><li>1. Nutrition in sport </li></ul><ul><li>1.1  Athletes need the nutritional requirement for </li><...
<ul><li>1.4.3  advise parents on what to feed athletes  </li></ul><ul><li>1.4.4  prepare menus for pre-competition meals <...
<ul><li>2. Nutrition Before Competition </li></ul><ul><li>  2.1  The pre-game meal is probably the most </li></ul><ul><li>...
<ul><li>2.4.2  Three Hours Before Competition   </li></ul><ul><li>  baked potato, beans, jello, soup, coffee, tea ,  </li>...
<ul><li>3.2 Nourishment during short break </li></ul><ul><li>3.2.1 Milk chocolate bars and juice are  helpful </li></ul><u...
<ul><li>4.2 Carbohydrates : essential fuel </li></ul><ul><li>Sources :   breads, cereals, potatoes, corn, </li></ul><ul><l...
<ul><li>4.4 Minerals : iron and calcium are the  </li></ul><ul><li>important one  </li></ul><ul><li>Iron    </li></ul><ul>...
<ul><li>4.5  Water :  50%-70% of the body </li></ul><ul><li>4.6  Vitamins :  control rate of chemical reaction </li></ul><...
<ul><li>To help in healing wounds  </li></ul><ul><li>and broken bones </li></ul><ul><li>- To help resist infection </li></...
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7. nutrition

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Transcript of "7. nutrition"

  1. 1. 4.2 Nutrition <ul><li>1. Nutrition in sport </li></ul><ul><li>1.1 Athletes need the nutritional requirement for </li></ul><ul><li>efficient energy production </li></ul><ul><li>1.2 Good training methods include a well- balance </li></ul><ul><li>approach to diet </li></ul><ul><li>1.3 A well-balance diet that provides the necessary </li></ul><ul><li>nutrients based on eating a variety of food from </li></ul><ul><li>the major food groups </li></ul><ul><li>1.4 By the time you have completed this </li></ul><ul><li>section, you should be better prepare to : </li></ul><ul><li>1.4.1 plan the nutritional requirements of your </li></ul><ul><li>athletes </li></ul><ul><li>1.4.2 advise athletes on what to eat </li></ul>
  2. 2. <ul><li>1.4.3 advise parents on what to feed athletes </li></ul><ul><li>1.4.4 prepare menus for pre-competition meals </li></ul><ul><li>1.4.5 prepare the appropriate nutritional </li></ul><ul><li>supplements needed during and after </li></ul><ul><li>competition </li></ul><ul><li>1.4.6 recognize the function of the six major </li></ul><ul><li>nutrients: </li></ul><ul><li> -- protein </li></ul><ul><li> -- minerals </li></ul><ul><li> -- vitamins </li></ul><ul><li> -- carbohydrates </li></ul><ul><li> -- fats </li></ul><ul><li> -- water </li></ul>
  3. 3. <ul><li>2. Nutrition Before Competition </li></ul><ul><li> 2.1 The pre-game meal is probably the most </li></ul><ul><li>poorly understood aspect of athletic nutrition </li></ul><ul><li> 2.2 For many athletes superstition and </li></ul><ul><li>ignorance makes this an event that </li></ul><ul><li>can actually harm performance </li></ul><ul><li> 2.3 Two very important points to be made : </li></ul><ul><li>2.3.1 The pre-game meal by itself cannot </li></ul><ul><li>produce a super performance; it </li></ul><ul><li>could be seriously impair performance </li></ul><ul><li> 2.3.2 Too little to eat is much better </li></ul><ul><li>than too much </li></ul><ul><li>2.4 Some pre-competition meals </li></ul><ul><li> 2.4.1 Four Hours Before Competition </li></ul><ul><li> potatoes, peas, cookies, milk, lean </li></ul><ul><li>meat ( broil, don’t fry ) </li></ul>
  4. 4. <ul><li>2.4.2 Three Hours Before Competition </li></ul><ul><li> baked potato, beans, jello, soup, coffee, tea , </li></ul><ul><li>juice, small piece of fish or chicken (not fried) </li></ul><ul><li>2.4.3 Two Hours Before Competition </li></ul><ul><li>juice, milk, tea / coffee </li></ul><ul><li> 2.4.4 One Hours Before Competition </li></ul><ul><li> milk chocolate bar, juice </li></ul><ul><li>3. Nutrition During Competition </li></ul><ul><li> 3.1 Nourishment During The Actual Course of </li></ul><ul><li> Competition 3.1.1 Water is the most important </li></ul><ul><li> 3.1.2 Sugar is helpful where energy expenditure is greater than heavy sweating </li></ul>
  5. 5. <ul><li>3.2 Nourishment during short break </li></ul><ul><li>3.2.1 Milk chocolate bars and juice are helpful </li></ul><ul><li>4. The Six Major Nutrients </li></ul><ul><li>4.1 Protein : body repair and growth </li></ul><ul><li> Sources : meat, fish, eggs, cheese, milk, </li></ul><ul><li>breads, cereals, dried bean, </li></ul><ul><li>peanut butter </li></ul><ul><li> Needed : - to built and repair all tissues in </li></ul><ul><li>the body </li></ul><ul><li> - to help form antibodies in the </li></ul><ul><li>blood fighting infection </li></ul><ul><li> - to supply energy </li></ul>
  6. 6. <ul><li>4.2 Carbohydrates : essential fuel </li></ul><ul><li>Sources : breads, cereals, potatoes, corn, </li></ul><ul><li> banana, dried fruits, sweetened fruit, </li></ul><ul><li> sugar, sirup, jelly, honey </li></ul><ul><li>Needed : - to supply energy </li></ul><ul><li> - to carry other nutrients present in </li></ul><ul><li>the food </li></ul><ul><li>4.3 Fats : Slow-digested fuel </li></ul><ul><li> Sources : butter,cream,salad oils,fat meats </li></ul><ul><li> Needed : - to supply a large amount of </li></ul><ul><li>energy </li></ul><ul><li> - to help keep skin smooth and healthy </li></ul>
  7. 7. <ul><li>4.4 Minerals : iron and calcium are the </li></ul><ul><li>important one </li></ul><ul><li>Iron </li></ul><ul><li> Sources : liver, meat, eggs, green leafy vegetable, raisins, dried apricots </li></ul><ul><li> Needed : to combine with protein to make </li></ul><ul><li> hemoglobin, the red substance in </li></ul><ul><li>the blood that carries oxygen to the </li></ul><ul><li>cells </li></ul><ul><li>Calcium </li></ul><ul><li>Sources : milk, cheese, ice-cream, turnip , </li></ul><ul><li> mustard greens, collards, kale </li></ul><ul><li>Needed : - to help build bones and teeth </li></ul><ul><li> - to help make blood clot </li></ul><ul><li> - to help muscles react normally </li></ul>
  8. 8. <ul><li>4.5 Water : 50%-70% of the body </li></ul><ul><li>4.6 Vitamins : control rate of chemical reaction </li></ul><ul><li>To help keep skin </li></ul><ul><li>smooth and soft </li></ul><ul><li>To protect against </li></ul><ul><li>night-blindness </li></ul>Yellow fruits, dark / green / yellow vegetables butter, whole milk, cream, cheese, ice-cream, liver Vitamin A Needed Sources Name <ul><li>To keep appetite and </li></ul><ul><li>digestion normal </li></ul><ul><li>- To keep neryous </li></ul><ul><li>system healthy </li></ul>meat, fish, poultry, eggs, enriched and whole grain bread, cereals, milk, white potatoes Vitamin B (Thiamine)
  9. 9. <ul><li>To help in healing wounds </li></ul><ul><li>and broken bones </li></ul><ul><li>- To help resist infection </li></ul>citrus fruits-lemon, orange, grapefruit lime,s trawberries, tomatoes, cabbage, white potatoes Vitamin C <ul><li>- To help cells use oxygen </li></ul><ul><li>- To help keep vision clear </li></ul><ul><li>To help prevent cracking </li></ul><ul><li>at the corners of mouth </li></ul>Milk, all kinds of cheese, ice-cream, meat, fish, poultry, eggs Vitamin B (Riboflavin)

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